Chicken and Orange Salad with Avocado, Arugula and Ham
Nutritional values
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 93.6 μg | (156 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 20.3 mg | (169 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,024 mg | (26 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 237 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 500 grams Chicken breasts (ready to cook, skinless)
- salt
- freshly ground peppers
- olive oil
- 2 ripe Avocados
- 2 Tbsps lemon juice
- 1 red onion
- 1 ½ bunches Arugula
- 1 tsp liquid honey
- 1 Tbsp White vinegar
- mint
Preparation steps
Rinse meat, pat dry and cut in half horizontally. Season with salt and pepper. In a pan, fry chicken in 2 tablespoons oil until golden-brown on both sides. Remove and let cool to room temperature.
Slice off peel and white pith from orange. With a knife, cut out orange sections. Squeeze remaining parts of orange and reserve juice.
Halve avocados and remove pits. Scoop out flesh and cut into bite-sized pieces. Sprinkle with lemon juice.
Peel, halve and thinly slice onion. Rinse, trim and spin arugula dry.
In a bowl, mix together 3 tablespoons orange juice, honey, vinegar and 6 tablespoons oil. Season with salt and pepper.
Cut the chicken into thin strips. Mix chicken with avocado, onion, arugula, mint and orange sections. Divide among bowls and drizzle with vinaigrette.
